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00:00 Hi:)
00:40 How your metabolism works
02:38 Calorie math (CICO)
05:23 Lose fat AND tone muscles
06:07 Diet
10:35 Exercise
13:06 Lifestyle
📄 SOURCES (excerpt)
Jagim AR, Fields J, Magee MK, Kerksick CM, Jones MT. Contributing Factors to Low Energy Availability in Female Athletes: A Narrative Review of Energy Availability, Training
Demands, Nutrition Barriers, Body Image, and Disordered Eating. *Nutrients*. 2022;14(5):986. Published 2022 Feb 25. doi:10.3390/nu14050986
Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. *J Obes Metab Syndr*. 2021;30(1):20-31. doi:10.7570/jomes20065
Koliaki C, Spinos T, Spinou Μ, Brinia ΜE, Mitsopoulou D, Katsilambros N. Defining the Optimal
Dietary Approach for Safe, Effective and Sustainable Weight Loss in
Overweight and Obese Adults. *Healthcare (Basel)*. 2018;6(3):73. Published 2018 Jun 28. doi:10.3390/healthcare6030073
Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. *Ann Intern Med*. 2010;153(7):435-441. doi:10.7326/0003-4819-153-7-201010050-00006
Turicchi J, O’Driscoll R, Finlayson G, et al. Associations between the proportion of fat-free mass loss during weight loss, changes in appetite, and subsequent weight change: results from a randomized 2-stage dietary intervention trial. *Am J Clin Nutr*. 2020;111(3):536-544. doi:10.1093/ajcn/nqz331
Vij, V. A., & Joshi, A. S. (2013). Effect of ‘water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects. *Journal of clinical and diagnostic research : JCDR*, *7*(9), 1894–1896.
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CORRECTION: at 06:11 I meant 1.5-2g of protein per KG of bodyweight, not lb 😅 sorry for any confusion that might cause🙈
I am a dancer so I will dance and I think it counts in cardio but if I also dance and resistance train, I don’t want to loose muscles
Guys i am writing this comment now and will update you after two week whether it worked out or not..
Did anyone noticed ….she wore mehndi …
This is such a great video. It's easy to follow along and straight to the point. 💖💖
'eat at least 1200 cal' bro. my bmr is 1000 wtf
WATCHING THIS AS OF 2026 LETSS GOOO
Such good & clear explanation!!!
Great video, thanks!
I’m gonna keep my hard earned abs !
so im a girl would 1500 be fine or too little?
The beginning photo is what I look like, and the after photo is what I want to look like😭😭😭
Tysm girlll
i’m confused, if i eat less calories, it’s less than the minimum recommended, but i want to loose fat. i’m so confused?
Omg you don’t understand how helpful this is. I’ve been banging my head against a wall because i was so lost as i just started exercising and eating healthy. The charts were just everything i needed.
Dw guys im that teenager girl yall worried about – ima take notes and stop starving myself
6:19 that is waaaaay too much. 1,5g orr kilo maybe, not per pound!
I think you meant to say 1.5-2 g of protein/kg? 2 grams per lb would be a little crazy.
it feels like so much to remember that i just get so overwhelmed
Sorry, even if I’m in a normocaloric I can make a body recomposition? Or only in a caloric deficit? Thank u for all the informations, you’re helping me very much and I love your calm and the way u talk❤
To any teenage girl watching this, PLEASE take notes! I truly regret not listening to scientific weight loss facts and immediately resorting to unhealthy ways.
I didn't expect to hear so much good thinking in this video from Hannah Malu. Love this cos it's been proven true in my struggles.
hi, i was wondering how i would apply a calorie deficit to my weekly meals if i don't get to choose them? They mostly consist of oils and white rice making it hard to lose weight
Great breakdown of sustainable fat loss! Nutrition, strength training, and quality sleep all work together. I also like using the AlterMe Smart Ring to keep an eye on my sleep, recovery, and daily activity—it helps me stay consistent with healthy habits.
Guys I’m gonna try and update!
Make sure to listen to your body. Not all diets of foods work for all people. My boyfriend has had great success doing keto diet (very low carb, but he does 6 days diet, 1 day cheat day). I tried it, but it didn't work as my body craves carbs too much. My body thrives on vegetables, but vegetables contains lots of carbs, so i couldn't eat as much as my body needed on the keto diet. I got my protein, fat and calories, but my body still craved carbs. Now i am on a new diet which mainly consists of vegetables and beans, and I am thriving. My body feels fresh and full, and i get to eat things i enjoy eating.
wish i found this before loosing 16 kgs in 5 months and absolutely ruined myself, ED is horrible. You here girl are amazing.
This is the best informational video on fat loss and muscle gain! thank youuu. You hit every point and explained it all so well.
I would like to know the studies- who said less than 1200 cal is that bad if you take your supplements…
I love the way you say muscles 😂
What about the latinas that think having a big butt = fat
今天沒買香蕉因為都很熟 我以為是陳店員 結果是游店員 有四個人三個高中女生在聊天 音樂很大聲 還擺了玉米罐 送貨來說今天訂這麼少店員說店長訂的嗎 然後一起說也太怪颱風天什麼量怎養昨天訂這麼多
I don’t understand the protein math? If it’s 1.5g protein per pound, shouldn’t it be higher than 130 for someone weighing 130lbs?
My biggest weight was 175 pounds and my goal weight is 125 pounds. I’m currently around 150 pounds. I have put myself on a calorie deficit and I’ll be doing 15k steps minimum everyday. Like this comment for an update.🎀👏